It looks like I haven't lifted in 2 weeks but I have. I just don't write it down all the time. I've been alternating a light week with a heavy week. Last week was relatively heavy so this week was lighter with higher volume. Logically that would mean an attempt at a max TGU today. That's only logical if you understand that a plan is only a point from which to deviate from.

Matt Z posted a 100# TGU yesterday, and since that was on my list of goals for 2011, I decided to go for it. Normally, I'd start with a medium weight and go up in 5# increments until I couldn't. That's also what Matt did. Instead, I just warmed up with some sholder rotations and then some light (50#) overhead holds to warm up my shoulders. I jumped right in with the max attempt. Much to my surprise, the 100# went up cleanly on the right side. On my left it was a little different. I sat up easily enough (that was my sticking point before Xmas) but couldn't maintain stability through the transition to the lunge. I made 2 attempts on the left. I followed it up with 3 singles/side with 80# then some lunges. I chose the rear lunge as being close to the TGU style, holding a single DB on the working side. 5 x80# followed by 5 x 100#. The 100# lunges were wobbly for the left side but solid on the right. I'll have to improve those before I attempt 100# again. Keep in mind that 100# held overhead is close to my static hold limit and is twice my military press limit. Any wobble on the lunge is a deal breaker in the TGU.

I did teh first 3 sets and on my way back to the bar, I found a weight lifting belt lying on the floor. I decided to try it out. The 195 set felt easy so I tried 215, did 4 reps. That may be a PR but I wasn't sure so I did a single at 235 which definately was a PR. I didn't think a belt would make that much difference but I found it really took the pressure off my lower back. I think I'll try this again. The belt was one of those small in the front, wide in the back types.

Did my annual Battle Fitness Test yesterday, which is predominantly a 13Km weightload march. I didn't do any specific training for it. I have mild lower back pain, similar to following a deadlift day. My traps are very sore due to the weight of the pack on them. I'm carrying less fat than I used to so maybe it's less padding. The big problem is blisters on my feet. I get blisters every year but I changed boots this year and though they were working better but I was wrong. There must be a magic insole out there that will help. I just haven't found it yet.

Feet still hurt but healed enough that I can do more than walk on them. Did TGUs today. 1x 50,60,65,70,75,80. Felt good and solid. I'm going to start doing these more often and take another run at 100# and hopefully get there before I turn 55 in 3 weeks.
Monday, Tuesday and Wednesday, I've been doing upper body, benching and chinups mostly, a little rowing and single arm push presses.

I may visit the YMCA this weekend. Apparently some of the young guys have started a lifting club and they need some leadership. maybe I can coach them in TGUs.

Today, TGUs, 1 x 55, 65, 75, 85, 95. Lost control of 95 on left side at the top. I stood up OK but couldn't maintain it. My ears are bothering me. Maybe my balance is off. I also ripped a callus on that rep. Anyway, I felt OK with that. I'll try it again on the weekend and if I can get 95 cleanly a couple of times, I'll go for 100. Hopefully within the next couple of weeks.

I'll be out of town 14-18 Nov. Does anyone know any good gyms in Rapid City, SD? I'm thinking about this place: http://www.theweightroom.net" onclick="window.open(this.href);return false;

Power cleans and push presses. 5x95, 100, 105, 1x110, 115, 120, 125, 130, 135. Failed on the press on the last rep.

My gym is building a weightlifting area. Apparently they're just waiting for the electrition so they can put up the curtain to separate it off from the main gym floor. I need to seriously start prioritizing the O-lifts. I feel like I'm getting slower.

I missed this morning's workout but I had a few minutes at lunch so I did some TGUs. Started with 5 x 50lb KB arm bars, the 1 x 50, 65, 75, 85 TGUs. It took 3 trys to get up the 85# on the left so I called it a workout. I was aiming for 95. I'll try again on the weekend when I won't have benched the day before. I want to hit 100 next weekend.

I haven't updated in a while but I have been going to the gym regularily. I started focusing on farmer's walks. About 3 times a week, I do trap bar walks around a figure 8 circuit about 120 ft long. I generally do 1 lap with 125, 175 and 225Lbs total. I plan on increasing the weight once a month by 10lbs. I think this is achievable.

I've been playing around with Broz's squat every day program. The idea is to build to a top single, then lower the weight a little and hit some triples, then some speed work, everyday. I'm going to prioritize the everyday part, then the singles, then the triples and speed work. Right now I only have 1 speed, slow. I followed with a few clean and presses. I'll alernate those with the farmer's walks, maybe throw in some benches, etc once in a while. I do at least a set of pull ups every day and face pulls quite often. I hit a single at 215 on the squat today and 135 on the c&p. By the end of the year, hopefully they should be up a little.